By Ricky Parcell, Master Coach
My sister is personal trainer in Navy, who loves dark chocolate and has two squares every day…is that bad?
People are often surprised to see her eating chocolate so often, but there’s really no mystery to how she “gets away” with it, while staying so lean (she always has abs!) Two squares is a very small portion with only 105 calories. She has a daily calorie intake of about 2000 per day, so the chocolate is only about 5% of her total calories. That even leaves her room to fit in a weekend treat meal as well!
The fact is, weight loss is achieved with a calorie deficit, and weight is maintained by staying in energy balance, not by banning any specific food. But with the rigid traditional dieter’s way of thinking, it would be unheard of to eat chocolate every day because high sugar and high fat foods are not allowed on a daily basis. Bu my sister a perfect example of how small amounts of any junk food won’t make you fat – if you’re tracking the calories and you fit it into your daily calorie limit!
The small daily treat method works for my sister and makes her happy. However this may not be the ideal method for everyone. My sister knows herself well, understanding that it’s not in her nature for a few bites to trigger an urge for more. But for too many people it’s difficult to stop at the predetermined (small) portion size. Eating sugary foods every day can also sharpen your sweet tooth so the desire for sweets can escalate and their absence is felt more when they’re withheld. Some people avoid certain foods completely (sugar for example) because they know they are binge triggers or they consider them addictive.
For the most success-supporting environment, I recommend keeping junk food out of your house. Make yourself go out to get your treat meals. If it’s not there, you can’t eat it and you won’t be tempted by impulse eating when you’re feeling down, tired, stressed or angry. It’s best to keep treat foods out of sight, and out of mind. Keep the healthy foods, like the fruit bowl, visible as positive cues.
Another reason I don’t recommend eating unhealthy food every day as my standard method is that anything you do daily becomes habitual. I believe it’s better to eat nutrient-dense, unprocessed, live food every day, so that eating healthy becomes your daily habit wired into your nervous system. Save the treats for occasional eating. This gives you a feeling of being in control, plus doing something occasionally will not turn into a habit. It’s what you do every day over and over again that matters most.
The small treat or percentage of daily calories every day method of treating can certainly work, and for that reason it’s gotten more popular, but it’s not my top recommendation and you should understand the pros and cons before you consider it.
Finally – Always remember …….your unconscious mind is always listening….so call it a TREAT…..not a CHEAT meal. Cheat has a negative attachment, which we do not need circulating within the conscious mind.
For more on Ricky Parcell, visit www.thebodycamp.com
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